Friday Fun 9/29/17

Recipe From KG3 Nutrition

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Brussell Sprout Salad


  • 1 Pound Brussell Sprouts
  • 1 Medium Tart Apple
  • 1 Medium Red Onion
  • 1 Cup Chopped Walnuts
  • Primal Kitchen's Honey Mustard Vinaigrette or dressing of choice


  1. Trim the ends off the Brussel Sprouts.  Using sharp knife OR using the thinnest blade on a mandolin slicer, slice each sprout
  2. Slice the apple and red onion thinly OR use mandolin slicer
  3. Combine in a large bowl
  4. Toast the walnuts in a skillet over medium-high heat, stirring frequently, until fragrant and lightly browned, about 2 minutes.
  5. Add to the Brussel Sprout mixture. Toss to combine.
  6. Add in Vinaigrette and toss lightly.  Refrigerate at least 30 minutes before serving.



Pullup Progression



10 Scap Pullups

10 Hollow/Arch Swings

10 Band pull Downs

Crossover Symmetry

Week 1

*Day 1: 3x10 Banded Pull-ups (Volume)

*Day 2: 1-2-3-4-5-4-3-2-1 Strict Pull-ups (Strength)

Week 2

*Day 1: 3x 12 Banded Pull-ups (Volume)

*Day 2: 10x2 Strict Pull-ups (Strength)

Week 3

*Day 1: 3x15 Banded Pull-ups (Volume)

*Day 2: 10,9,8,7,6,5,4,3,2,1 Strict Pull-ups (Strength)

Current Events

  • Don't forget to sign up for the In-House Halloween Competition 10/14.  Signups are on the gym door!  2 Divisions: Fitness and Performance, Coaches Kyle and Zach will pick teams from the signups, good times will be had by all!
  • Ft Wright Zone class starting Monday 10/1 @12PM.  Participants will be lead through an interval style workout, utilizing the MyZone HR Monitors.  Classes will continue every M/W/F @ 12PM
  • Introducing the 3:30PM CrossFit class on M/W/F, starting 10/1.  Another awesome time to get your WOD in!

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